Team,

Happy almost August. I hope everyone is enjoying the programming. Some thoughts on the Week Ahead:

Monday – I think this is the hardest day this week. Bench Press and a different variation on DB/KB Bent Over Row for strength, then CrossFit Open 13.2.

13.2 is a shorter AMRAP of shoulder to overhead, deadlift, and box jumps. The RX reflects CrossFit in 2013, so the RX is a bit lighter at 115… meaning you’ll get your best score by pushing the box jumps.

The row is reminscent of starting a lawnmower. Start in a hinged, kickstand position. Then you create a bit of rotation by rowing with one arm and punching with the other, then vice versa. A bit like an exaggerated staggered stance gorilla row. It ends up being an excellent prehab/rehab motion for the hips and glutes. If you tend to lateral shift a bit on your squats (MANY of us do), could a rowing motion be part of the solution? Everything is everything.

Tuesday – We start with higher rep back squats (10s and 8s) and MORE hip strengthening with monster walks. Then, a middle-distance WOD with plank hold, kb reverse lunges, and double unders.

Wednesday – Weighted Pull-Up and a Hang Power Snatch from the “power position” up front. In my experience, this is the single best drill to get better at Snatching and Cleaning. Because you don’t get to dip deeply into the hang, your potential for upwards power is significantly limited. And so you’re FORCED to really really finish your upwards extension with aggression, and then violently pull against the bar to get under it.

Then a sprint/rest WOD with a rare appearance from DB Cleans, paired with Burpee pull-ups.

Thursday – Double Strength. Bulgarian Split Squats, Strict Dips, a horizontal bodyweight row called “Australian Row,” and Barbell RDL. If you were so inclined to see this as bodybuilding, this would be a good glute day. And there’s NO BETTER movement for developing the upper body than the dip, all do respect to the bench press.

Friday – Longer cardio driven WOD with running, rowing, and sit-ups. Then some arms and abs for those chasing Friday night. We didn’t run much more than 100m x 8-10 in July, but I saw the heat breaks a bit on Friday and couldn’t help myself. It will be a mile total (but you know, show up and do any scale you want.)

Saturday – Partner WOD! Come make friends.